Tuesday October 17, 2017

16
Jan
Written by admin

CFT Standard Warm-up and Mobility plus Core Work: Supine Ring Rows - 2 x 8 Barbell Rollouts - 2 x 5 Hip Bridges - 2 x 8 Back Extensions - 2 x 8

Strength: EMOM for 7 minutes~ 1 Power Clean + 1 Push Jerk + 1 Hang Squat Clean – heavy possible (can add weight each set)

Snatch First Pulls 5 x 3 - Go heavy Rest 45 sec. between sets

Split Press 5 x 3 -Go heavy Rest 45 sec. between sets

WOD: Shuttle Sprints 10 x 120' (down and back length of gym) -You have 30 sec to complete the sprint

How to Find the Zone

1970-01-01

Posted in Uncategorized  
 

Montly Archives

Click to open larger map

Contact Us

315-452-0442

7687 Frontage Road,
Cicero,
New York 13039
(Enter inside Champions Fitness Center next to Ollie’s)

Email: info@crossfittransformation.com